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Dealing With Menopause Through Yoga

Updated on December 26, 2015


Menopause is a stage in every woman's life cycle that signal the termination of her monthly menstrual cycle that also signifies she has lost her capacity to bear a child. This condition mostly happens on women entering the ages of 50 to 60. However, there has been several reported cases of early menopausal that affect women in their late 30s or early 40s.

Learn more about the condition of menopause below and how yoga can help women who are suffering from it.

Yoga Menopause

Yoga Poses for Menstruating, Menopausal, or Pregnant Women : Reclined Twist Yoga Position for Menopausal Women

Symptoms of Menopause

For these women, there are various symptoms that is associated with this menopausal stage, some of them annoying while others can be extremely painful. The symptoms of menopause vary from one woman to another. This is due to the difference in hormonal makeup, which brings about different kinds of reaction to the body that exhibit these symptoms. But learning about what these symptoms are will enable you to guard yourself against it or to know how you can deal with it.

Below are just some of the most common symptoms associated with menopause.

Two Categories of Menopause Symptoms

*Physiological symptoms

  • hot flashes
  • irregular periods
  • night sweats
  • vaginal discharges
  • fatigue
  • hair loss
  • weight gain
  • odor changes
  • brittle nails
  • headaches
  • digestive problems
  • itchy skin
  • osteoporosis
  • muscle tension

*Emotional/Psychological symptoms

  • mood swings
  • reduced libido
  • memory lapse
  • inability to concentrate
  • sleeping problems
  • irritability
  • panic disorder
  • depression

Suggested Yoga Positions

Due to the wide array of symptoms that a woman experiences during her menopausal period, which can often appear in combination, it can be difficult to cope. Dealing with different symptoms could even mean taking different medications just to address each of them. But that shouldn't be the case since you can know use yoga as a natural but effective means to address the pain or annoyance that comes with such symptoms.

Below is a list of yoga positions that you can perform at home to provide the relief you need

How To Do the Corpse Pose

Corpse Pose or Shavasana

Known as concentrated lying, this pose is very relaxing and is therefore ideal for relieving symptoms of menopause. The steps to performing the Corpse Pose is very easy.

Begin on a supine position and allow the rest of your body to relax in its natural state. Then, begin to focus on specific areas of your body, starting from your toes. Try to relax your toes by causing and releasing tension. Gradually move up while focusing on each part of the body along the way, while performing the same tension-releasing action. Terminate the process once you have reached the top of your head. You can repeat the entire procedure all over again, if you desire.

Pranayama IV

This is a very simple yoga position to execute and yet the benefits are profound. To perform this exercise, start on a lying position with you facing the ceiling. Slowly, flex your knees until the soles of both feet are resting on the floor. Then, place your left hand on your abdomen. When you begin inhalation and allow air to enter into your abdomen, you should notice your hand rise slowly along with each inhalation. When you exhale, follow the same slow but precise manner. Through this process of inhalation and exhalation, you will notice your hand go up and down.

Avoid executing jerky movements anytime during the performance of this exercise. Repeat for as much as desired. Aside from increasing your ability to concentrate, this yoga exercise is known to perform internal massaging on your abdominal muscles to provide relief against menopause.


Yoga Poses for Menstruating, Menopausal, or Pregnant Women : Reclining Bound Angle Yoga Position for Menopausal Women

Pavanmuktasana Variation

This exercise is very easy to perform and you must begin by lying down on the floor. Then, start to flex your knees such that your left leg is over your right leg. This position will produce a twisting action on your body. To assist in securing yourself in position, you can use your right hand to grab your left knee until it is drawn towards the right shoulder. Once in this position, you are ready to exhale.

After exhalation, release your leg so you can get back to your starting pose, at which point you must inhale again. Once complete with one cycle, you can repeat the same procedure. This exercise is ideal for strengthening your hips and working out your muscles in the stomach. 

Ardha Matsyasana

This exercise is also done on the floor, on a supine position. Once you are ready to get started, keep your right leg straight while you flex your left leg with the soles firm on the ground. Use your hand to assist in placing your right foot over the left thigh. Slowly but gradually straighten your left leg until it touches the ground. It might be difficult to stay in this position but try to hold it for as long as you can manage. With both hands interlocked, rest it on top of your abdomen.

Once you are through, you can repeat the procedure over again. This exercise will focus on your pelvic area and hip muscles.


Unlike the positions outlined above, this one is done on a sitting position. You can choose to sit anywhere you are comfortable in, whether on the floor, chair, or on top of a cushion. Then, cross your legs with both palms resting on the knees. Think of the most recognized meditative position and try to imitate that.

Keep your neck and spine properly aligned so you can stay in this position for a longer period. If you have difficulty meditating, you can opt to close your eyes. Then, you can just focus on your breathing and listen to every breath produced. For better results, stay in position for at least 5 minutes. Due to its ability to keep your mind and body calm, this is an excellent asana to use when dealing with painful symptoms.

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